If you have ever shared a bed with a snoring partner, then you know that snoring is not just a little annoying, but can become a real nightmare. Sleep is disrupted, mornings are difficult, and the relationship can suffer as a result. It may surprise you, but one of the simplest solutions to snoring is not in expensive gadgets, but in something we all have at home - plain water.

Why do we even snore?

Snoring occurs because as we sleep, our bodies relax and the airways slightly narrow. Air has a harder time circulating, causing the tissues in the throat, mouth, or nose to vibrate, creating the familiar sound we all know. If there is too much mucus in these areas (a thick liquid the body produces for moisture), the passages narrow even more, and snoring becomes louder.

It is interesting to note that snoring is not exclusive to older individuals. According to a study by the American National Sleep Foundation from 2022, 45% of adults snore at least occasionally, with about 25% of men and 15% of women snoring regularly. Children can also snore, with reasons often linked to enlarged tonsils or colds.

The connection between water and snoring

Now onto the essence: what does water have to do with snoring? More than you might think. When we do not drink enough water, we become dehydrated. Dehydration means the body loses more fluid than it receives, causing the mucous membranes in the nose and throat to dry out. This leads the body to produce thicker mucus that accumulates in the airways. The more dense mucus there is, the higher the chance you will snore at night.

This is also one reason why we snore even more after consuming alcohol. Alcohol dehydrates the body and relaxes the muscles, further narrowing the airways. The same applies to smoking, as cigarette smoke irritates the mucous membrane and promotes the production of additional mucus.

The British National Health Service (NHS) recommends that adults drink 6 to 8 glasses of water a day, roughly around 1.5 to 2 liters. In hot weather, during physical activity, or for nursing mothers, the need is even greater. Unfortunately, statistics show that the majority of people do not drink enough water - in Europe, 60% of adults do not reach the recommended daily water intake (EFSA, 2021).

During the 2020 pandemic, several studies were conducted on sleep quality. One study, published in the Journal of Clinical Sleep Medicine, showed that dehydration was one of the factors that most influenced sleep disturbances. People who drank less than a liter of water a day had 54% more issues with snoring compared to those who consumed the recommended amount.

In 2025, researchers from Tokyo published an interesting finding: simply increasing water intake by half a liter a day reduced snoring in participants by almost 30% in two weeks. Although not a miraculous solution for everyone, it shows that even a small change can make a big difference.

What can you do?

If you have trouble with snoring, start with the simplest solution: water. You don't need to buy expensive devices or special pillows, just remember to have a glass of water several times a day.

• Start your day with a glass of water in the morning. This helps replenish the body's lost fluids overnight.
• Carry a water bottle with you during the day and drink in sips, not all at once.
• Drink a glass of water in the evening before bed, but not too much to avoid waking up during the night due to the bathroom.

It is also important not to overindulge in sugary drinks, as these do not hydrate but rather burden the body. Coffee and black tea have a mild diuretic effect (meaning they promote water excretion from the body), so they should not be considered as substitutes for water.

Folk remedies that still help today

Our grandmothers knew well how to alleviate snoring. One old practice was giving people a warm chamomile or mint tea before bedtime. Chamomile soothes the throat muscles, while mint opens the airways. In both cases, it involved adding fluids, which reduced dehydration.

Some people would drink warm tea with honey before bed, as honey soothes the mucous membrane and relieves throat irritation. Science later confirmed that honey contains enzymes that reduce inflammation.

Snoring as a warning sign

Of course, it must be mentioned that snoring is not always harmless. If snoring is accompanied by a feeling of choking, sudden pauses in breathing, or excessive daytime fatigue, it may indicate sleep apnea, a more serious disorder requiring medical evaluation. According to the Sleep Foundation, approximately 5-10% of adults have this condition, but most are unaware of it.

For ordinary, mild snoring, some basic changes often help: more water, less alcohol, quitting smoking, sleeping on your side, and slightly elevated headrest.

Water, the cheapest remedy against snoring

Snoring is not just a disturbing sound; it is a sign that the body needs help. And sometimes the solution is not in expensive therapies but in something as simple as a glass of water. Regular hydration reduces mucus in the airways, decreases the likelihood of snoring, and improves the quality of sleep, for both you and your partner.

Don't forget: by drinking enough water (at least 6-8 glasses a day), you will not only be doing yourself a favor but also those sleeping next to you.